15-Minute Towel Core Workout

15-Minute Towel Core Workout - a mix of sliding plank work and kneeling core exercises

Today’s workout is a mix of sliding plank work and kneeling core exercises. It’s broken up into blocks so that the upper body gets relief here and there from holding a plank position. The structure admittedly looks confusing, but I promise it’s not. And that’s the beauty of this whole YouTube thing–just follow along with me as I do it!

If you’re a megaformer lover, this workout has your name written all over it.

As with all workouts, make sure to warm up beforehand. Always listen to your body and modify when needed.

Towel Core Workout


So I messed up right and left a little in the video (rookie mistake!). The whole straight-on mirror image vs. profile view screwed me up so just make sure to do as I say not as I do (only the case during Block 3).

15-Minute Towel Core Workout - a mix of sliding plank work and kneeling core exercises

Block 1

Do each of the three exercises for 30 seconds. Do that twice, resting for 15 seconds in between.

Bear | Start in a plank position with your feet on a towel. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position.

Plank to Pike | Start in a plank position with your feet on a towel. Keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Try to keep your heels lifted as you do this, sliding on the balls of your feet. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.

Combo Bear + Pike on Forearms | Combo the two moves down on your forearms.

Block 2 (right)

Do each of the three exercises for 30 seconds. 

Mermaid | Come to a kneeling position with your left knee down and your right leg extended straight out to the side. You want your left hip stacked over the left knee. Grab the towel by it’s ends and extend your arms straight up overhead. From here, lean over to the left, lowering your torso so that it forms a diagonal line with your right leg–if you can comfortably go lower, do so. Lift back up by contracting the right side obliques.

Mermaid Twist | Same position as the previous exercise, you’re just going to bend the elbows out wide, bringing the towel behind your head so it’s out of the way (you could also just ditch it–not important here). Lowering your torso so that it makes a diagonal line with your outstretched leg, twist towards the floor and then back to face forward. You stay low as you twist, wringing out your waist like a wet washcloth.

Mermaid Pulses | In the same position as the previous two moves, extend your top arm up towards the ceiling, hold your torso at that low diagonal and pulse up an inch and down an inch.

Block 3 (right)

Do each of the three exercises for 30 seconds. Do that twice, resting for 15 seconds in between.

Twisted Bear | In a plank position, feet on a towel, hands stacked under shoulders on an exercise mat, cross your right foot in front of the left with toes pointing towards the left. You’ll twist through the waist, slightly lowering your right hip to do so. This is your starting position. From here, start bending your knees in towards your left elbow, sliding your feet forward. When you’re in as far as you can go, slide the feet back out, straightening your knees back into your starting position. As you do these, try to keep your hips level with your shoulders (don’t sit your bum onto your heels as you slide the feet in; engage your right sidebody to keep them lifted).

Twisted Pike | In a plank position, feet on a towel, hands stacked under shoulders on an exercise mat, cross your right foot in front of the left and drop your heels so that you’re heel-to-toe with toes pointing towards the left. You’ll twist through the waist, slightly lowering your right hip to do so. This is your starting position. Maintaining this leg position and keeping your knees straight, pike your hips slowly up into the air. When you’ve reached your peak, slowly lower back down to that twisted plank starting position. 

Combo Twisted Bear + Pike on Forearms | Combo the two previous moves down in a forearm plank position (right foot still crossed in front of left).

Block 2 (left)

Block 3 (left)

Finisher

One move, 30 seconds. The purpose is to center the core work and stabilize (I hate ending on one side of the body!).

Over-Under Towel Crunch | Start sitting on your tailbone holding the towel by its ends outstretched in front of you. Legs are extended out straight and hovering a few inches off the floor, torso is leaning back at an angle. Crunch your knees and chest up and in towards each other and as you do, scoop the towel under your feet. Extend back out to starting position, now with the towel under your legs. Continue crunching, bringing the towel over and under your legs as you go.

15-Minute Towel Core Workout - a mix of sliding plank work and kneeling core exercises

WEARING | leggings c/o Sweaty Betty (old but shop current selection here) // Lucy tank (old but shop current selection here)

Since this workout is like a megaformer ab series without the megaformer (kinda?), I figured I’d share my teaching schedule next week for any local readers/Btoners–I’m subbing a ton!

TUES 5:45 AM / 6:40 AM / 7:35 AM / 12 PM North End

WED 6 AM / 6:55 AM / 7:50 AM Back Bay

THURS 6 AM / 6:55 AM Back Bay + 6:20 PM / 7:15 PM North End

FRI 6 AM / 6:55AM North End

SAT 8 AM / 9 AM Back Bay

Sign up for a class HERE! And no one text me after 8:30 pm next week … I’ll be sleeping. 😉

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Comments

  1. Danielle @ Wild Coast Tales says:

    I love using towels in my workout like this! I also love the mega-reformer but rarely make it to a class. This is perfect!

  2. Hi,
    I don,t usually work alone at home because i am a little afraid of not doing it properly but you make me want to try, so you say to warm up beforehand, what would that mean? What can i do? How do i make sure i am ready for the workout?
    Thanks!

  3. Cassidy Stalley says:

    I love your workouts and am a religious follower, but I am a little bummed that lately the majority of your posts have been core workouts.

  4. Oh my gosh those twisted bear pikes….they looks so killer! I need to try a mega reformer class soon. Maybe I should give this workout a try first so I know what to expect!

  5. Great workout. Love your leggings!

  6. Love this, Nicole! Thanks so much! 🙂

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